ALL DAY!!!!!!!!!

Training of the Day
Time Under Tension, overhead to shoulder.
Push press then lower at 7-8 seconds, 5-5-5-5
at 60-70% of your strict press 1RM.

fast up/ 8 second down
then
4 minute max rep wall ball (20/14)
3 minute max rep KBS (55/35)
2 minute max rep knee to elbow
1 minute max rep pull up

*score is total reps completed

Competitor supplement
Max rep strict pull ups EMOM X10 minutes

*Max rep = until you release the bar.
*** extra filthy version….. add 15lbs of external load.